Thursday January 3, 2013

CrossFit Eight.Six.Four
Strength and Conditioning

“Teach us to realize the brevity of life, so that we may grow in wisdom.”
-Psalm 90:12

Do not wait until the conditions are perfect to begin. Beginning makes the conditions perfect.
-Alan Cohen 

Reminder - January Dues (by January 1, 2013)
$10.00 Late fee on all dues after January 3. 
Thank you!

Today's WOD - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above.

WOD: AMRAP - 20
Rx'd =
5 C2B Pull-ups
7 Clapping Push-ups 
9 Jumping Squats (Rx'd-must touch med ball)

Cash Out - Finish Strong

New Strength Cycle - starts Monday January 7, 2013
Monday - Deadlift (5 RM)
Thursday - Floor Press (5 RM)

BE STRONG!
Jay and Janice